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74
Workout

Strengthening the upper body

~57 min.
~684 kcal
Female
⁉️ Comments

"Strengthening the upper body" This workout includes a set of exercises that which works the upper shoulder girdle. This workout can be done 2 times week to maintain the general tone of the muscles of the back, chest and arms. Back muscles especially need proper exercise to strengthen the muscle corset and reduce tension in lumbar region. Regular exercise will help you achieve noticeable results and feel more energetic and strong.

Warm up
Golf
1
Level: 2
6
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Main exercises
Round 1
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
One had pushpup with rotation
1
Level: 1
10
Subscription needed
Plank
4
Level: 4
40 sec.
Subscription needed
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Round 2
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
One had pushpup with rotation
1
Level: 1
10
Subscription needed
Plank
4
Level: 4
40 sec.
Subscription needed
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Round 3
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
One had pushpup with rotation
1
Level: 1
10
Subscription needed
Plank
4
Level: 4
40 sec.
Subscription needed
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Round 4
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Subscription needed
One had pushpup with rotation
1
Level: 1
10
Subscription needed
Plank
4
Level: 4
40 sec.
Subscription needed
W pull
2
Level: 2
10
Exit to plank
3
Level: 1
12
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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